Active Healing Centre

Shin Splints

Running Log

Well, it’s only the third week and I’m already experiencing some discomfort on my runs.

Despite my feeble attempts at following an exercise protocol, I’m either doing the stretches incorrectly –a distinct possibility, or not holding them long enough. An effective stretch should be for 30 to 60 seconds with no bouncing or straining involved.

The road surface that we’ve been running on certainly doesn’t help (concrete), but with proper shoes and a good workout I shouldn’t be feeling this much pain. But enough with the excuses.

Shin splints often heal on their own. If you see a doctor, expect to get a thorough physical exam. Your doctor may want to see you run to look for problems. You may also need X-rays or bone scans to look for fractures.
1. Rest your body. It needs time to heal.
2. Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
3. Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory like ibuprofen, naproxen, or aspirin, will help with pain and swelling. These drugs can have side effects, though like a greater chance of bleeding and ulcers. They should be used only occasionally unless your doctor says otherwise.
4. Arch supports for your shoes. These are orthotics — which can be custom-made or bought off the shelf — may help with flat feet.
5. Range-of-motion exercises, if your doctor recommends them.
6. Neoprene sleeve to support and warm your leg.
7. Physical therapy to strengthen the muscles in your shins.

Who knew that something that could be so good for us could hurt so much.


See your doctor if the pain persists or doesn’t go away within a day or two.
See your therapist if treatment is recommended.